12/09/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Bike or Row

Then

3 Rounds:

1 Wall Climb

5/5 Hand Stand Shoulder Touches

5/5 Single leg V-ups https://www.youtube.com/watch?v=RA9nGJVwtJ4

5 Kip Swings

Weightlifting

Push Press (6 x 2 @ ascending)

Last 3 sets should feel like 90% or above for the day.

Record heaviest set.

Metcon

Metcon (Time)

Every 30 seconds for 5 minutes

1-3 Burpee BMU

– Rest 1 minute –

30-20-10

C2B

Wall Balls @ 20/14

Scale Burpee BMU with 3 Burpee Jumping Pull Ups
15 min time cap.

Extra Work

Strength

Metcon (Time)

Banded Bicep Curls

100 for time

https://www.youtube.com/watch?v=YZhnV2UX_EQ

Metcon (Weight)

Work up to the heaviest possible weight

you can pull for:

50′ Rope Sled pull

Record the weight added to sled.

Accessory

Metcon (Weight)

Core

4 Sets:

10 weighted Hollow rocks

10/10 Side plank raises https://www.youtube.com/watch?v=YE2VfDEsITg

10 Super man

Record Plate or Db weight used on Hollow Rocks